Heart Rate Analysis of Training and Games

Declan Gamble - SINI Sport Physiologist

Outline of Workshop1. Introduction

• Basic physiology of heart rate (HR)

• Match Heart Rate Data

2. Practical Session• 45 mins, warm-up and skills drills• HR during training

3. Training results and Feedback• Correct HR intensity• Application to programme

planning

What is Heart Rate?

1)HR = Pulse

2)How to find your HR

3)Resting HR

4)HR during exercise

When and Why would you use Heart Rate Observations?

• During warm-up

• During drills

• During recovery between drills

• During cool-down

• At half-time

• In the morning

Technological Advances

1. Heart Rate Monitors

Technological Advances

2. Polar® Team System

Terminology

1)Maximum HR (HRmax)

• E.g. 196 bpm

• 20m multistage shuttle-test

Start

Finish

HRmax

Terminology

1)% Maximum HR (%HRmax)

• E.g. 196 bpm = 100% HRmax

Recovery

Extensive Endurance

Intensive Endurance

Anaerobic Intervals

• Recovery Training <136 bpm (<70%)

• Extensive Endurance 137-156 bpm (70-80%)

• Intensive Endurance 157-176 bpm (80-90%)

• Anaerobic Intervals >177 bpm (>90%)

E.g. of Target Heart Rate Zones

Shuttle Scores, Maximum Heart Rate Data, and Heart Rate Limits

Shuttle ScoreMaximum Heart Rate

Heart Rate Limits (Beats.min-1)

Player Level Shuttle (Beats.min-1) 70 80 90

1 14 2 200 140 160 180

2 14 6 195 137 156 176

3 13 1 207 145 166 186

4 14 1 203 142 162 183

5 14 4 196 137 157 176

6 13 1 200 140 160 180

7 13 1 213 149 170 192

8 13 4 203 142 162 183

Limit 2 Limit 1

Recovery Training HR zone

Factors which can affect HR

1. Environment (temperature & conditions)

2. Competition (level, stress, adrenalin)

3. Fitness level

4. Hydration (dehydration)

6. Drugs (stimulants & beta blockers)

7. Fatigue?

5. Nutrition (energy)

Gaelic Football involves…..

1. High Intensity Activity (sprinting, tackling & support play)

2. Physical Contact (tackling, contesting possession of the ball & marking)

3. Low Intensity Activity (jogging, walking, recovering & breaks in play)

What are the Corresponding Heart

Rates…..?

First Half

Second Half

0

5

10

15

20

25

30

35

<60 60-65 65-70 70-75 75-80 80-85 85-90 90-95 95-100

%HRmax

%Ma

tch T

ime

1st Half

2nd Half

National Football League Games, (2000)

n = 15

Heart Rate Distribution

n = 15

Total

90-10035%

60-8022%

80-9043%

90-100

80-90

60-80

UUJ Sigerson – Challenge Game, 2002

1 2 3 4 5 6 7 8 9 10

Player

Maximum HR

(beats.min-1) First Half Second Half Total

Player 1 195 85 84 85Player 2 195 84 80 82Player 3 210 89 83 86Player 4 205 88 81 85Player 5 195 85 80 83Player 6 197 87 83 85Player 7 190 85 86 86Player 8* 190 84 84 84Player 9 190 82 80 81Player 10 197 85 82 84Player 11* 189 87 87 87Player 12* 205 86 86 86Player 13 209 85 83 84Player 14* 195 88 88 88Player 15* 195 82 82 82Player 16 205 89 86 88Player 17 197 89 84 87

Average 86 83 85

PlayerAverage Heart Rate (% of Maximum)

Down NFL, 2004

Corresponding Heart Rates…..?

1. High intensity activity (~ 80-97% HRmax)

2. Low intensity activity (~ 70-80% HRmax)

•80% of match time or 55 mins

•20% of match time or 15 mins

Positional Differences?

2618

40

22

41

12

51

41

48

0%

20%

40%

60%

80%

100%

Backs Forw ards Midfielders

N=4 N=6 N=5

%M

atch

Tim

e

60-80

80-90

90-100

What Heart Rate(s) should Players Train at…...?

Practical Session

WU K/pass

Block

H/pass Game

(7 v 7)

Game

(11 v 11)

Use of Conditioned Games

Drill1Drill4

0%

20%

40%

60%

80%

100%

% o

f D

rill

Tim

e

<60

60-80

80-90

90-100

Individual Player Motivation!!

PlayerAPlayerB

0%

20%

40%

60%

80%

100%

% o

f D

rill

Tim

e

<60

60-80

80-90

90-100

Recommendations

1. Increase training intensity

2. Correct training zone

3. Plan sessions

4. Structure recovery

County Senior Training 24/2/04

Match vs Training Comparisons

UUJ Sigerson – 2002

1 2 3 4 5 6 7 8 9 10

Player

Match Facts

•On average players exercise above 80% HRmax for ~80% of the total match time

•This equates to 55 mins in a 70 min game

(48 mins in a 60 min game)

•NB Training intensity needs to be elevated to replicate the competitive demands of games

Integrating Heart Rate into Training Programmes

Process

1. Educate coaching staff & players

2. Determine correct training intensity

3. Plan sessions

4. Structure recovery

5. Implement intervention

What Type of Drills/Exercise?

1. Conditioned/modified games

• Unlimited variations

2. Any skills drill

• Regulate the intensity

3. Intermittent exercise

• Running, cycling, swimming, rowing

Examples of using Modified Games to Develop Gaelic

Football Specific Endurance

1) Extensive Endurance Training

• 15 vs 15 (whole pitch) • 2 games of 10 mins / 2 min

recovery

• Progress to6/7 games of 10 mins / 2 min recovery

(70-85% MHR)

Sport Specific Endurance

2) Intensive Endurance Training

• 9 vs 9 (box to box) • 5 games of 8 mins / 2 min

recovery

• Progress to8/9 games of 8 mins / 2 min

recovery

(80-92% MHR)

Sport Specific Endurance

3) Extensive Interval Training

• 3 vs 3 (20 x 30 m)

• 6 x 3 mins / 3 min recovery

• 12 x 3 mins / 1 min recovery

Maximum quick recovery training

(85-95% MHR)

Sport Specific Endurance

Examples during Training when Exercise Intensity

is not High?

Technical and/or Tactical sessions?

Shooting drills?

Examples of Weekly Training Cycles

0%10%

20%30%

40%50%

60%70%

80%90%

100%

Mon Tue Wed Thur Fri Sat SunDay

% o

f Tot

al E

xert

ion <70

70-80

80-90

90-100

Preparation for League Game on Sunday

0%10%20%30%40%50%60%70%80%90%

100%

Mon Tue Wed Thur Fri Sat Sun

Day

% o

f Tot

al E

xert

ion <70

70-80

80-90

90-100

Training Cycle – no Game at Weekend

48

50

52

54

56

58

60

62

64

M T W T F S S M T W T F S S

Res

ting

Hea

rt R

ate

(bea

t.min

-1)

Using Resting Heart Rate to Monitor Recovery

Norm

al H

R

GameGame

Elevated HR

Inadequate recovery

To Conclude

Heart Rate can be used to…

1. Condition players to compete at a high intensity

2. Maximise training efficiency

3. Enhance sports specific fitness

4. Facilitate recovery

5. Improve performance

Questions?